"i`m gonna call up some hard pipe hitting neggers to go to work on the homes here with a pair of plyers and a blow torch", "do you here me mr soon to be living the rest of his short ass life in agonizing pain punk rapist here,do you here me hillbilly boy,i`m gonna get medevil on your a$$"

The rectus abdominus muscle is actually one muscle, not multiple muscles like many believe.

The muscle is transversed by a series of tendons which divide it into the "4", "5","6", or "8" pack that people describe.

The way the tendons attach in each particular person determines the abdominal structure they will display.

You can't train to have an "8" pack if your particular genetic structure is laid out for a "6" pack.

What you can do is train to get your bodyfat as low as possible and display whatever you have to it's fullest potential. But, the way your abs will ultimately look in thier best condition is more determined by your parents than anything else.

The one thing you can do with training is increase the size of the muscle with resistance training. By increasing the size of the abs, you can increase the difference between the peaks of the muscle and depth of the area where the tendon transverses the muscle. This will increase the appearance of deeper cuts, making your abs display better, and also make the cuts more visible at higher body fat percentages.

Something that focuses on the overall abs, and then maybe something that hits the lower area a little harder. ( Lower abs are my problem area, and tend to come in last )

Typically, I hit abs 3 days per week and do 3-4 sets, 12-15 reps, of one of the following exercises each day. Alternating between each different exercise on different workout days.

Flat crunches with a plate on my chest.

Decline Crunches with a plate on my chest

Hanging Leg raises

When preparing for a competition, I step it up and do two exercises per workout, and increase my ab work to 4 days per week.

I don't ever recommend weighted exercises for the obliques ( side bends, etc ), but weighted ab work for the rectus abdominus can really help deepen your cuts and make your abs more visible sooner in your cutting process.

There are a million different ab exercises you can do, and none are really better than any other.

The key is that you use good form and make sure your abs are doing the work.

Good luck with your training, and let me know if you need any additional help.

Is it bad for me that i do ab excercises every day?Also how can i determie if ii is possible to have an 8 pack?As far the top 4 can be shown.Actually top 2 the second laer is not that greatly divided so it kinda looks like a 3 pack!